Friday Class Times will be 9am and 10am
Saturday we will be closed!
Adelphos Athletics – CrossFit
Metcon (No Measure)
8 min AMRAP
1 min easy Bike
3 Hang Cleans
3 Shoulder Press
10 Alternating V-Ups
– Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 4 RM.
Try and reach a heavy 4 rep in 4-5 working sets (not including light warm up set). For working sets we want to hit a few lifts of 3-5 reps and save the 4 rep for the final attempt.
15/12 Calorie Bike
3 Power Snatch (165/110)
Time cap: 12 minutes
Stimulus is moderate pacing on Bike and a moderate high pace on the Snatches if correct weight is selected. Try and simulate similar round times from start to finish.
Front Rack Step Ups
Holding a Barbell in the Front rack position stepping up onto a box
14 Barbell Front Rack Step Ups (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.